Caffeine per Exercise Performance for Weight Loss

A Evidenze Più grandi trial clinici mostrano in modo costante benefici significativi.

Meta-analyses show 3-6 mg/kg caffeine improves endurance performance by 3-5%, strength by 2-5%, and sprint performance. Caffeine enhances fat oxidation during exercise by 10-30%. It is one of the most established ergogenic supplements alongside creatine.

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In sintesi

Key Study Findings

In Vitro

Niacin supplementation impairs exercise performance.

Dose: 5 mg/kg vs: placebo Outcome: lipid levels Effetto: None p=0.02

Popolazione: None

Review

Herbal medicine for sports: a review.

Dose: None vs: None Outcome: None Effetto: None None

Popolazione: Athletes

Controlled Clinical Trial 8.0 weeks

Selected herbals and human exercise performance.

Dose: 1 g vs: control group Outcome: oxidative stress markers Effetto: None None

Popolazione: athletes

Key Statistics

Studi

5000

Partecipanti

↑

Positive

Grado

Referenced Papers

Do Long-Haul Travel and Jet Lag Affect Athletes' Physiological, Humoral and Performance Outcomes? A Systematic Narrative Review. Review

Sports (Basel, Switzerland) 2026

Niacin supplementation impairs exercise performance. Other

International journal for … 2023 1 citazioni

Herbal medicine for sports: a review. Review

Journal of the … 2018 150 citazioni

Jet lag and air travel: implications for performance. Review

Clinics in sports … 2005

Selected herbals and human exercise performance. Review

The American journal … 2000 278 citazioni

Dosage & Usage

mg = milligrams · mcg = micrograms (1,000× smaller) · IU = International Units

Dosaggi di uso comune

general:: 100-200 mg/day
thermogenic:: 200-400 mg/day
preexercise:: 3-6 mg/kg body weight

Limite massimo: 400 mg/day (FDA general guideline for healthy adults)

Dosaggi studiati nella ricerca

Dosaggio	Durata	Effetto	N
5 mg/kg	--	Neutral	--
None	--	Mixed	--
1 g	8.0 weeks	Mixed	--

Momento migliore per l'assunzione: Morning or pre-exercise; avoid within 6 hours of bedtime; tolerance develops over 1-2 weeks

Safety & Side Effects

Effetti collaterali segnalati

⚠ Insomnia
⚠ Anxiety and jitteriness
⚠ Increased heart rate
⚠ Digestive upset
⚠ Tolerance development over 1-2 weeks

Interazioni note

● Adenosine receptor agonists
● Lithium (reduced clearance)
● Theophylline
● MAOIs
● Other stimulants (additive effects)

Livello di assunzione massimo tollerabile: 400 mg/day (FDA general guideline for healthy adults)

Consultare sempre il proprio medico prima di iniziare qualsiasi integratore.Consultate sempre il vostro medico prima di iniziare qualsiasi integratore.

Frequently Asked Questions

Does Caffeine help with Exercise Performance for Weight Loss?

Based on 40 studies with 5,000 participants, there is strong evidence from multiple clinical trials that Caffeine may support Exercise Performance for Weight Loss management. Our evidence grade is A (Strong Evidence).

How much Caffeine should I take for Exercise Performance for Weight Loss?

Studies have used various dosages. A commonly studied range is 100-200 mg/day. Always consult your healthcare provider before starting any supplement regimen.

Are there side effects of Caffeine?

Reported side effects may include Insomnia, Anxiety and jitteriness, Increased heart rate, Digestive upset. Most side effects are mild and dose-dependent. Consult your doctor if you experience any adverse reactions.

How strong is the evidence for Caffeine and Exercise Performance for Weight Loss?

We rate the evidence as Grade A (Strong Evidence). This rating is based on 40 peer-reviewed studies with 5,000 total participants. The overall direction of effect is positive.

Altri ingredienti per Exercise Performance for Weight Loss

Ashwagandha B Iron C L-Carnitine C Green Tea Extract (EGCG) C

Caffeine per altre condizioni

Fat Oxidation Enhancement A Weight Loss Plateau C

Verdetto rapido

Evidence Strength92%

High confidence

Analisi degli studi

RCT (0)Meta (0)Other (40)

Confronta le alternative

Scoprite come si confrontano altri ingredienti per questa condizione.

Visualizza tutti gli ingredienti per Exercise Performance for Weight Loss

Approfondimenti

References

[1] António Benito et al.. Sports (Basel). 2026. Do Long-Haul Travel and Jet Lag Affect Athletes' Physiological, Humoral and Performance Outcomes? A Systematic Narrative Review. doi:10.3390/sports14030093 PubMed
[2] Greggory R Davis et al.. Int J Vitam Nutr Res. 2023. Niacin supplementation impairs exercise performance. doi:10.1024/0300-9831/a000736 PubMed
[3] Maha Sellami et al.. J Int Soc Sports Nutr. 2018. Herbal medicine for sports: a review. doi:10.1186/s12970-018-0218-y PubMed
[4] Thomas Reilly et al.. Clin Sports Med. 2005. Jet lag and air travel: implications for performance. doi:10.1016/j.csm.2004.12.004 PubMed
[5] L R Bucci. Am J Clin Nutr. 2000. Selected herbals and human exercise performance. doi:10.1093/ajcn/72.2.624S PubMed

Avvertenza FDA: Queste affermazioni non sono state valutate dalla Food and Drug Administration. I prodotti e le informazioni presenti su questo sito web non sono destinati a diagnosticare, trattare, curare o prevenire alcuna malattia. I gradi di evidenza presentati si basano sulla nostra analisi della ricerca pubblicata e sottoposta a revisione paritaria e non costituiscono consulenza medica. Consultate sempre il vostro medico prima di iniziare qualsiasi regime di integrazione.